Do you find yourself stiff and achy after hours at your desk? You're not alone. Prolonged sitting can lead to a host of issues, from lower back pain to tight hips and poor posture. Fortunately, celebrity Pilates instructor Namrata Purohit has some simple yet effective moves you can incorporate into your workday to combat these problems.

Purohit emphasizes that movement doesn't require a gym. Small, regular exercises can make a significant difference in reducing stiffness and promoting overall well-being, even during the busiest days. Here are some of her recommended exercises to relieve desk job pain:

• Lower Back Stretch: Combat lower back tightness with a simple seated stretch. This helps relax the lumbar spine, ease discomfort, and reduce pressure caused by poor sitting posture.
• Leg Raises: Activate your core muscles while seated with leg raises. This strengthens the abdomen, supports the lower back, and improves posture, making you feel lighter and more stable.
• Forward Stretch: Release tight glutes and hips with a seated forward stretch. This is especially beneficial for those who sit for extended periods, reducing hip stiffness and preventing lower body discomfort.
• Calf Raises: Improve blood circulation in your legs with simple seated calf raises. This supports ankle and knee health, reduces swelling, and prevents stiffness from staying in one position too long.
• Roll Down: A slow seated roll down stretches the entire back and neck, releasing built-up tension, relaxing the spine, and helping your body reset after screen time.

Beyond these specific exercises, Purohit's broader approach to Pilates emphasizes core engagement and postural awareness. Even simple actions like squeezing your elbows and hands together at shoulder height can work postural muscles. Standing up periodically for exercises like chair squats and sumo squats with calf raises can further activate key muscle groups and improve posture.

Remember to maintain proper form and listen to your body. If you experience any pain, stop the exercise and consult with a healthcare professional. These exercises are designed to be a starting point, and you can gradually increase the repetitions and intensity as you get stronger.

Incorporating these simple moves into your daily routine can help you alleviate pain, improve your posture, and boost your overall well-being, making those long hours at your desk more comfortable and productive.